I made it but then I got us lost.



I made it but then I got us lost.

I missed by last Q at Fast Twitch last month because I was driving around the front of the school looking for the group and by the time I got to the launch point they had left.  Ironically the launch point is moving to where I originally went at least until the construction is done for the summer.

We had an FNG, Astro’s son, so a proper disclaimer was given.  Instructions were given and there was immediate revolt.  Fresh off the one mile from last week the instructions were to run intervals at your 5K pace which should be about 45 to 50 seconds slower than your one mile pace.  There were grumbling/whining right away.  Way to make a great impression on our young FNG Pop Tart.

The intention was to run two segments from Providence Rd and Raintree corner to the corner of the Berkeley neighborhood and Providence Rd.  The first segment stopped at the main entrance of Charlotte Latin and the second interval was the Berkeley neighborhood.  After that it went off the rails a little.  I told the pax to run into the Berkeley neighborhood until it dead ends.  I thought that you could then take a left to get back out to Ballantyne Commons.  Pro with his great App State wit informed me that the road that would lead out to Ballantyne Commons was two stop signs back.  Oops.

So we moseyed back to whatever that road was and then ran our fourth interval to Ballantyne Commons.  By this time the young FNG, who later would be named Rosie, decided to stop hanging out with his dad and come up to the front.  Come to find out that he was fresh off a 4:27 mile from this past weekend and he is going to App State to run track and cross country.  For the rest of the workout he just toyed with us.  Barely heard him breathing.

We headed right out on Ballantyne Commons towards Four mile creek Rd.  This was our fifth interval.  Had some lap track to contend with but felt it was negotiated well by the Pax.  Cross Ballantyne Commons and over to Four Mile Creek.  Sixth interval to the first blinking stop light.  Pro continues with his jabs “do you know the way” comments.  At the end of this interval Pop Tart starts challenging the rational of the work out and trying to debunk the logic of if you can run one mile under six then you should be able to run a 5K on average 45 to 50 seconds slower.  It may take some more convincing.  There were other rumblings but I’m trained at ignoring foolish thoughts.

Seventh interval was to the next blinking stop light.  Eighth was to the top of Raintree Ln.  Avoid the fresh puke.  No it was not one of us.  Purell thought it was heavy on the carbs by the look of it.  Interesting he knows so much about texture since he is in banking.

Last was doing as many laps as you can around the parking area until time is up.

Moleskin: Glad I got to lead today.  Sorry about last time.  Weather was pretty perfect for June.  Low humidity and not crazy warm.

Intervals are hard but necessary if you are going to see the gains in your running.   Everyone seemed to be pushing.  For those of you doing the BRR it is three months away.  For those that are not find a race and go train for it.  Train for something and make it uncomfortable.  F3 is the perfect place to do this because positive peer pressure can push your limits.

We are all in trouble if Rosie starts turning up to these things.  Everything is for second place at that point.

Uncle Rico is fast.  Someone needs to get him on a BRR team.

Looks like everyone got a minimum of six miles today with the highs being 7.8.

That is all!

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